207	The pic to the left is a powerful, well defined leg.
	This page includes exercises for both sides of the thighs and the upper inner thigh, (adductors) which is the "groin strain" area. Some sports where you are changing direction, often at speed put severe strain on this area as well as the knees.

Pectorals

Biceps

Triceps

Abs

Traps

You are welcome to submit a pic and other suggestions for this page By e.mail.
	Adductors (9) can be isolated with a Bullworker exercise. The Bullworker exercise is to grasp both cables as near the ends as practical. then put your arms between your knees, compress knees together and hold.	Try using a soccer sized ball between the knees (compress it, knees together, and hold) Release slowly.
Adductor pulley exercise.	Preparation Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from the stack and grasp ballet bar. Stand on near foot and allow far leg to cross in front. Execution Move leg to the opposite side of the low pulley by abduction the hip. Return and repeat. Turn around and continue with opposite leg.	The same is true for lever type apparatus. For more information and animated graphics, see here. I must emphasise that these two exercises must not be rushed, or you could really get a groin strain!
	A cable exercise (scissor style) is also possible. Hook one foot in a cable handle, (leg out to the side) and with straight leg bring the foot next to the other one. Hold the tension, slowly release.	See above left.
	Hamstrings and Bicep Femoris (back of thigh) need either a machine or an iron boot. In the latter case each leg works alone. A bench attatchment is possible, or a multigym may have this facility, lying prone in this case.	The equivalent for the Quads on a machine is the seated version where the legs are straightened from the 90 deg bent position.
	Leg Raises. (mainly for Abdominals). Here Denis has his weight supported by the frame. The exercise can be varied by trying to raise the straight legs to as near 90 degrees (that is parallel to the floor)! or raising the legs as close to the stomach as possible by bending the knees. The effort in the former is greater!
Note here that you can also use dumbells here, held at arms length (arms by your sides!) or at shoulder level. Remember to lift with your legs to start, not by bending the back!	For the Quads (8,10)(thighs) Squats are most known. The heels may be raised on a wood block here to emphasise the effort. You can even do this with No weights, just your bodyweight alone. The barbell can be on your shoulders as in the pic, or under your chin. Be wary of the danger when deep squatting, as in the pic.Normally the thighs are parallel with the floor (90 degree bend) Here a partner is essential for safety!
Any other suggestions?
This page edited 17th January 2008